Comparing Nutrients in 7 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	9.66% 7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.9% 1.37g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	99% 7.94mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 183mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 3.7 times more Vitamin B1, 4 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 18.7 times more Selenium, 106.3 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus, 3.8 times more Potassium and 1.5 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.8 times more Energy, 18.8 times more Fat, 52.4 times more Saturated Fat, 1.5 times more Omega 3, 22.5 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.